EMDR Calming Techniques for Anxiety: How to Soothe Your Nervous System and Feel More Grounded
If you’ve ever felt like your anxiety takes over—your heart racing, your body tensing up, or your mind spinning—you’re not alone. Many of my clients describe feeling hijacked by their nervous system when stress or trauma memories surface.
That’s where EMDR (Eye Movement Desensitization and Reprocessing) can be a powerful tool—not just for deep trauma work, but also for calming the body and mind in the moment.
In this post, I’ll share how EMDR calming techniques can help you reduce anxiety, regulate your nervous system, and reconnect with a sense of safety inside your body.
What Is EMDR and How Does It Help with Anxiety?
EMDR is a trauma-focused therapy that helps your brain and body process stuck memories so they no longer trigger overwhelming emotions or physical reactions.
One key element of EMDR is bilateral stimulation—gentle rhythmic movement, tapping, or sounds that alternate between the left and right sides of the body. This helps your nervous system process information more effectively and move out of “fight, flight, or freeze” into a state of calm.
When used intentionally, EMDR techniques can help you feel more centered—even when anxiety starts to rise.
Try These EMDR Calming Techniques
In my YouTube video below, I walk you through a few simple EMDR-inspired grounding practices that you can try at home:
The exercise can help you:
Regulate your breathing and heart rate
Reconnect with your body
Shift from anxious state to sensory awareness
Build a sense of internal safety and calm
While EMDR is typically done with a trained therapist, some calming techniques—like gentle bilateral tapping or tracking your senses—can support your self-regulation between therapy sessions.
The Connection Between Anxiety and the Nervous System
Anxiety often isn’t just “in your head”—it’s a nervous system response. When you’ve experienced chronic stress or trauma, your body can stay on high alert even when you’re safe.
Learning to soothe your nervous system through EMDR techniques, mindfulness, and somatic awareness helps you begin to trust that calm is possible again.
Ready to Explore Your Healing Journey Options?
If you’re ready to move beyond managing anxiety and begin healing its deeper roots, EMDR Intensives can offer a focused, immersive approach to trauma healing.
My EMDR Intensives are designed for individuals who want to experience meaningful progress in a shorter amount of time—whether you’re working through anxiety, childhood trauma, or emotional overwhelm.
👉 Learn more about EMDR Intensives and book a consultation at
https://www.karekounseling.com/emdr-intensive-lynnwood-wa